What are the chances that you drink a protein shake? Well, If you are looking to gain muscle, I’m guessing quite high! Am I right?
Well, that’s good…BUT are you also just one of those zombies who buys whey protein powder over all the others, just because all your buddies seem to always talk about it or it seems to be the most popular?
Well it may not be the right supplement for you!
See both casein and whey protein are found in milk, BUT have different properties, which you need at different times! "What are those properties?", I hear you ask. Well let’s get cracking with the science bit and I'll explain…don’t worry, I’m going to make this really easy and simple for you understand!
Whey Protein Powder
About 20% of the protein found inside milk is whey. Whey is quite simply a fast acting protein where the body can absorb it and use it within 20 to 40 minutes of being taken.
In that short time span, the level of useable protein in your blood will peak very quickly! This does mean, though, that this protein is also utilized very fast too. So after around an hour, you will lose this high, and those protein levels will come crashing down.
So what does this mean for your muscle gain? And where best is whey protein used?...Well before I come to that, lets look quickly at casein protein and compare.
Casein Protein Powder
Casein protein is the rest of the 80% protein found in milk. Unlike whey, It is a slow-acting protein as once consumed, it takes from 3 to 4 hours for your protein blood levels to reach its peak.
The high that we are talking about here is not even close to that of whey protein though. On a scale of 1 to 10, whey protein would be 10 while casein protein would be a low 3. Now, why the heck would you settle for a 3 when you can have 10? Right?
WRONG! See casein protein raises the protein blood levels for near a massive 4 hours, whilst whey protein raises protein blood levels for ONLY an hour. And this property of casein can be really useful to your muscle gain efforts!
So Where Do You Drink Whey Protein Shakes And Where Do You Drink Casein Protein Shakes?
Well, as I’ve just told you, whey supplements are best for when you require high levels of protein quickly! So this is perfect for pre-and-post workout nutrition! Taking it just before your workout reduces muscle breakdown DURING exercise, whilst a shake after your workout drives protein to your muscle fibers quickly, when they need it the most. This can really give you massive growth fast!
Casein protein supplements, on the other hand, keeps your protein levels relatively high over time. This is great in preventing muscle breakdown during the day and for meal replacement of solid food where you need to be consuming high protein levels!
So Both Protein Powders Play An Important Role
Where whey protein is NOT great (for meal replacement and for protein outside of workout time), casein powder is perfect. Where casein powder is terrible (for in and around your workout), whey protein powder is perfect.